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  6. Sesame vs. Beef tenderloin

Sesame vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between sesame and beef tenderloin

  • Sesame has more copper, iron, manganese, calcium, magnesium, phosphorus, vitamin B1, fiber, and vitamin B6; however, beef tenderloin has more vitamin B12.
  • Sesame's daily need coverage for copper is 440% more.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Sesame vs Beef tenderloin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +1495.5%
Contains more CalciumCalcium +10733.3%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +367.8%
Contains more CopperCopper +3218.7%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +209.9%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +17471.4%
Contains more SeleniumSelenium +50.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +778.9%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +216%
Contains more FolateFolate +1112.5%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +255.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Beef tenderloin DV% diff.
Copper 4.082mg 0.123mg 440%
Iron 14.55mg 3.11mg 143%
Polyunsaturated fat 21.773g 1g 138%
Manganese 2.46mg 0.014mg 106%
Vitamin B12 0µg 2.46µg 103%
Calcium 975mg 9mg 97%
Magnesium 351mg 22mg 78%
Phosphorus 629mg 203mg 61%
Vitamin B1 0.791mg 0.09mg 58%
Fiber 11.8g 0g 47%
Vitamin B6 0.79mg 0.25mg 42%
Fats 49.67g 24.6g 39%
Zinc 7.75mg 4.03mg 34%
Cholesterol 0mg 85mg 28%
Folate 97µg 8µg 22%
Monounsaturated fat 18.759g 10.27g 21%
Selenium 34.4µg 22.9µg 21%
Saturated fat 6.957g 9.72g 13%
Choline 25.6mg 91mg 12%
Calories 573kcal 324kcal 12%
Protein 17.73g 23.9g 12%
Vitamin B3 4.515mg 3mg 9%
Carbs 23.45g 0g 8%
Vitamin B5 0.05mg 0.25mg 4%
Potassium 468mg 331mg 4%
Vitamin E 0.25mg 2%
Sodium 11mg 57mg 2%
Vitamin B2 0.247mg 0.26mg 1%
Net carbs 11.65g 0g N/A
Sugar 0.3g 0g N/A
Tryptophan 0.388mg 0.268mg 0%
Threonine 0.736mg 1.044mg 0%
Isoleucine 0.763mg 1.075mg 0%
Leucine 1.358mg 1.889mg 0%
Lysine 0.569mg 1.989mg 0%
Methionine 0.586mg 0.612mg 0%
Phenylalanine 0.94mg 0.933mg 0%
Valine 0.99mg 1.163mg 0%
Histidine 0.522mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +101.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +42.5%
Contains more ProteinProtein +34.8%
Contains more WaterWater +931.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +82.7%
Contains more Poly. FatPolyunsaturated fat +2077.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.